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Research · Supplements

Astaxanthin

Pooled trials disagree on whether astaxanthin lowers creatine kinase after exercise. VO2 max and time-trial performance did not improve. In diabetes and prediabetes, fasting glucose fell about 16 mg/dL. Skin moisture and elasticity rose, and wrinkle depth did not change. An EU panel found 8 mg a day within its acceptable intake for adults.

Add to Bio HackChecked 2026-11-09
Status
Dietary supplement in the US.
Also called
AstaReal, BioAstin, Haematococcus pluvialis extract, microalgae carotenoid, xanthophyll
Taken for
slowing aging, longer life, antioxidant, skin aging, wrinkles, exercise recovery, endurance, blood sugar, cholesterol, inflammation, eye health, brain health

Strong several reviews agree · Moderate one review or consistent trials · Limited one or a few small studies · Untested no study in people, listed with what it rests on

Shown to help4

Reported risks1

What people take it for, and what was found

Shown to help4

Moderate

Blood sugar and blood lipids

Shown to lower fasting glucose by about 16 mg/dL and triglycerides in people with prediabetes or type 2 diabetes. Reviews disagree on LDL and total cholesterol.

The numbers and sources
Effect
In prediabetes and type 2 diabetes, astaxanthin lowered fasting glucose by 16.1 mg/dL (95% CI -29.0 to -3.3), HbA1c by 0.34 points, triglycerides by 20.9 mg/dL, total cholesterol by 12.2 mg/dL and LDL by 9.4 mg/dL, and raised HDL by 3.0 mg/dL. HOMA-IR, weight and BMI did not change [4]. At 6 to 20 mg a day, a second meta-analysis found higher HDL and lower triglycerides, with no change in LDL or total cholesterol [5]. In adults at risk of metabolic syndrome, effects on total cholesterol and systolic pressure were marginal, and LDL fell [6].
Population
403 patients in 9 RCTs [4]; 8 studies with 11 results [5]; 321 adults in 7 RCTs [6].
Sources
[4], [5], [6]
Caveats
The reviews disagree on LDL and total cholesterol. All pooled small trials.
Moderate

Oxidative stress and inflammation

Shown to lower blood malondialdehyde, an oxidative stress marker, and IL-6 in type 2 diabetes. CRP and TNF-alpha did not change.

The numbers and sources
Effect
Astaxanthin lowered blood malondialdehyde (SMD -0.95, 95% CI -1.67 to -0.23). IL-6 fell in type 2 diabetes (WMD -0.70 pg/mL, 95% CI -1.29 to -0.11). CRP and TNF-α did not change [7].
Population
380 participants in 12 RCTs [7].
Sources
[7]
Caveats
Few trials measured each marker. These are biomarkers, not disease outcomes.
Moderate

Skin aging

Shown to raise skin moisture and elasticity when taken by mouth. Wrinkle depth did not change significantly.

The numbers and sources
Effect
Oral astaxanthin raised skin moisture (SMD 0.53, 95% CI 0.05 to 1.01) and elasticity (SMD 0.77, 95% CI 0.19 to 1.35). Wrinkle depth did not change significantly (SMD -0.26, 95% CI -0.58 to 0.06) [8].
Population
9 RCTs of oral astaxanthin, plus 2 open-label studies [8].
Sources
[8]
Caveats
Heterogeneity for elasticity was 75% [8].
LimitedStudied in children

Eye strain

One trial found 4 mg a day lowered eye strain scores 20% more than placebo in children with heavy screen time. Several authors worked for the maker.

The numbers and sources
Effect
In children with daily screen time of 4 hours or more, 4 mg a day for 84 days lowered computer vision syndrome questionnaire scores by 4.00 points against 1.72 on placebo, a 20% between-group difference. Visual fatigue scores were 27% lower than placebo. Visual acuity, near point of accommodation and the Schirmer tear test did not differ between groups [9].
Population
64 children aged 10 to 14 with mild to moderate eye strain symptoms [9].
Sources
[9]
Caveats
One trial. Several authors were employed by Fuji Chemical Industries, which makes AstaReal astaxanthin, or its subsidiaries, and others by a contract research organization Fuji engaged [9].

Mixed results1

Moderate

Exercise performance and recovery

Mixed results: one review found better performance alongside training, while another found no gain in VO2 max, time trials or power. Reviews disagree on creatine kinase.

The numbers and sources
Effect
Across 24 RCTs, astaxanthin lowered creatine kinase (SMD -0.45, 95% CI -0.83 to -0.07) and lactate dehydrogenase (SMD -0.93, 95% CI -1.39 to -0.48). Malondialdehyde and IL-6 did not change. VO2 max, time-trial performance and maximal power did not improve [1]. An earlier meta-analysis found better physical performance when astaxanthin was combined with training (SMD 0.62, 95% CI 0.17 to 1.06) and higher fat oxidation [2]. A 2026 meta-analysis of 7 RCTs found lower advanced oxidation protein products after exercise (SMD -1.06, 95% CI -1.49 to -0.62, I² 48%), with no change in creatine kinase, malondialdehyde, superoxide dismutase or IL-6 [3].
Population
Healthy participants and athletes in 24 RCTs [1]; 346 healthy participants in 11 RCTs [2]; 188 participants in 7 RCTs [3].
Sources
[1], [2], [3]
Caveats
The first two reviews disagree on performance, and [1] and [3] disagree on creatine kinase. Heterogeneity for lactate dehydrogenase was substantial [1]. One funder of [1] is a university and company joint laboratory for skin nutrition and anti-aging.

Claimed, not studied in people1

Untested

Longer life

Not studied in people. One mouse study found 12% longer median life in males, and a later study at other doses found no longer lifespan.

No study in people. This rests on animal studies.

The numbers and sources
Effect
In genetically mixed UM-HET3 mice fed astaxanthin from 12 months of age, median male lifespan rose 12% (p = 0.003). Lifespan in females was not significantly affected [11]. In a follow-up program at three sites, astaxanthin given at different doses or later starting ages did not increase lifespan in either sex, and an apparent shorter female lifespan disappeared once one site's unusual controls were set aside [12]. Astaxanthin also lengthened the life of C. elegans worms, an effect that depended on the SKN-1 and PHA-4 genes [13].
Population
UM-HET3 mice at three US sites [11][12]. C. elegans worms [13].
Sources
[11], [12], [13]
Caveats
Lifespan has not been measured in people. The mouse results differ by sex, dose and starting age [11][12].

Doses studied

Lipid trials pooled in one meta-analysis used 6 to 20 mg a day [5]. One exercise meta-analysis found larger effects at 20 mg a day or more and beyond 12 weeks [2]. The exercise oxidative stress trials used 4 to 28 mg a day for 4 days to 12 weeks [3]. The eye strain trial used 4 mg a day for 84 days [9]. The EU assessment covered 8 mg a day from supplements [10].

Risks

Mixed results1

LimitedHow often is not known

Upper intake assessment

The EU food safety panel found 8 mg a day within the acceptable daily intake for adults, while children aged 10 to 13 exceeded it by 28%.

The numbers and sources
How common
How often is not known: the sources give no rate.
Effect
The EU food safety panel assessed 8 mg a day from supplements on top of astaxanthin from fish and crustaceans. It found the combined intake within the acceptable daily intake of 0.2 mg/kg body weight for adults. Adolescents aged 14 to 17 reached that limit, children aged 10 to 13 exceeded it by 28%, and infants by up to 524% [10].
Population
Exposure assessment across EU age groups [10].
Sources
[10]
Caveats
A 2019 acceptable daily intake replaced a lower 2014 value of 0.034 mg/kg [10]. This is an intake assessment, not a study of effects in people.

Checked, no increase found2

LimitedStudied in children

Adverse effects in trials

One small trial found safety measures did not differ from placebo in 64 children on 4 mg a day for 84 days.

The numbers and sources
How common
How often is not known: the sources give no rate.
Effect
In 64 children given 4 mg a day for 84 days, safety variables did not differ from placebo [9].
Population
64 children aged 10 to 14 [9].
Sources
[9]
Caveats
One small trial run largely by the manufacturer's staff. The abstract does not list the safety variables [9].
Limited

Long-term use

Limited evidence: a review of 87 human studies found no safety concerns with natural astaxanthin. The longest trial located lasted 1 year.

The numbers and sources
How common
How often is not known: the sources give no rate.
Effect
A 2019 review of 87 human studies of natural astaxanthin, 35 of them at 12 mg a day or more, found no safety concerns. The authors noted that the EU acceptable daily intake was based on a rat study of synthetic astaxanthin, which differs chemically from the natural form [14]. In a placebo-controlled trial of 12 mg a day for 1 year in 61 kidney transplant recipients, 58 completed the study, and the abstract does not report adverse events [15].
Population
Human studies of natural astaxanthin [14]. 61 adult kidney transplant recipients [15].
Sources
[14], [15]
Caveats
The review does not give study lengths in its abstract [14]. No trial longer than 1 year was located. Studies built to find rare or slow harms have not been done.

Claims tested and not found

  1. That astaxanthin improves endurance performance. Across 24 RCTs, VO2 max, time-trial performance and maximal power did not improve [1].
  2. That astaxanthin reduces wrinkles. Pooled trials found no significant change in wrinkle depth [8].
  3. That astaxanthin improves cognition. Across 11 RCTs, the effect on cognitive accuracy was marginal (SMD 0.12, 95% CI -0.02 to 0.26) and reaction time did not change [2].

Sources

  1. Liu S, Yao W, Wei Y, et al. The Effects of Astaxanthin Supplementation on Exercise Recovery Biomarkers and Exercise Performance: A Systematic Review and Meta-Analysis. Nutrients. 2026. https://doi.org/10.3390/nu18101570
  2. Liu C, Dong X, Jia J, et al. Effects of Astaxanthin Supplementation on Fatigue, Motor Function and Cognition: A Meta-Analysis of Randomized Controlled Trials. Biological Research for Nursing. 2024. https://doi.org/10.1177/10998004241227561
  3. You T, Peng K, Zhao K, et al. Effects of astaxanthin supplementation on exercise-induced oxidative stress: a systematic review and meta-analysis of randomized controlled trials. 3 Biotech. 2026. https://doi.org/10.1007/s13205-026-04730-1
  4. Molani-Gol R, Bohlouli Sardroudi S, Rafraf M. Effects of Astaxanthin Supplementation on Glycemic Control and Lipid Profile in Patients With Prediabetes and Type 2 Diabetes: A Meta-Analysis of Randomized Controlled Trials. Nutrition and Metabolic Insights. 2026. https://doi.org/10.1177/11786388261432862
  5. Fornari Laurindo L, Dogani Rodrigues V, Penna Carneiro D, et al. Assessing the Effects of Moderate to High Dosage of Astaxanthin Supplementation on Lipid Profile Parameters. A Systematic Review and Meta-Analysis of Randomized Controlled Studies. Pharmaceuticals. 2025. https://doi.org/10.3390/ph18081097
  6. Leung LY, Chan SM, Tam HL, et al. Astaxanthin Influence on Health Outcomes of Adults at Risk of Metabolic Syndrome: A Systematic Review and Meta-Analysis. Nutrients. 2022. https://doi.org/10.3390/nu14102050
  7. Ma B, Lu J, Kang T, et al. Astaxanthin supplementation mildly reduced oxidative stress and inflammation biomarkers: a systematic review and meta-analysis of randomized controlled trials. Nutrition Research. 2022. https://doi.org/10.1016/j.nutres.2021.09.005
  8. Zhou X, Cao Q, Orfila C, et al. Systematic Review and Meta-Analysis on the Effects of Astaxanthin on Human Skin Ageing. Nutrients. 2021. https://doi.org/10.3390/nu13092917
  9. Hecht KA, Marwah M, Wood V, et al. Astaxanthin (AstaReal®) Improved Acute and Chronic Digital Eye Strain in Children: A Randomized Double-Blind Placebo-Controlled Trial. Advances in Therapy. 2025. https://doi.org/10.1007/s12325-025-03125-7
  10. EFSA Panel on Nutrition, Novel Foods and Food Allergens (NDA), Turck D, Castenmiller J, et al. Safety of astaxanthin for its use as a novel food in food supplements. EFSA Journal. 2020. https://doi.org/10.2903/j.efsa.2020.5993
  11. Harrison DE, Strong R, Reifsnyder P, et al. Astaxanthin and meclizine extend lifespan in UM-HET3 male mice; fisetin, SG1002 (hydrogen sulfide donor), dimethyl fumarate, mycophenolic acid, and 4-phenylbutyrate do not significantly affect lifespan in either sex at the doses and schedules used. GeroScience. 2023. https://doi.org/10.1007/s11357-023-01011-0
  12. Korstanje R, Strong R, Salmon AB, et al. Astaxanthin, meclizine, mitoglitazone, pioglitazone, alpha-ketoglutarate, mifepristone, methotrexate, and atorvastatin-telmisartan do not increase lifespan in UM-HET3 mice. GeroScience. 2026. https://doi.org/10.1007/s11357-026-02201-2
  13. Ding F, Zhao Y. Astaxanthin promotes the longevity of Caenorhabditis elegans via modulation of the intracellular redox status and PHA-4-mediated autophagy. Food & Function. 2025. https://doi.org/10.1039/d4fo03490b
  14. Brendler T, Williamson EM. Astaxanthin: how much is too much? A safety review. Phytotherapy Research. 2019. https://doi.org/10.1002/ptr.6514
  15. Coombes JS, Sharman JE, Fassett RG. Astaxanthin has no effect on arterial stiffness, oxidative stress, or inflammation in renal transplant recipients: a randomized controlled trial (the XANTHIN trial). The American Journal of Clinical Nutrition. 2016. https://doi.org/10.3945/ajcn.115.115477

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